Ketogenic diet (or keto diet) is a low-carb, medium-protein and high-fat based diet,in which our body produces ketones in liver to supply energy for our body’s cells as well as starting ketosis on our nutritional system to get many health benefits .
Many scientific experiment it proved that ketogenic diet can help you lose weight and improve you health.
It may even have several beneficial effects against epilepsy, cancer,diabetes, chronic disease, acne, heart disease and Alzheimer's disease.
Here I will discuss all about ketogenic diet, its type,advantages, keto foods, meal plan as well as its some sideeffects .
What is ketogenic diet :
A keto diet is well-known for being a low carb diet,which help us to occur ketosis .
When ketosis happens our body produces a secondary fuel source in liver called ketones.
Ketone is a substance which supplies energy for our brain.
Its also have several benefits that improve our health.
As ketone is the result of ketogenic diet , many people are moving toward the keto diet.
Normally standard keto diet contains 75% fat ,20% protein and only 5% Carbohydrates.
And so it is called by low-carb, high-fat diet.
This type of diet referred to by many different
names – ketogenic diet, keto diet, low carb diet, low carb high fat (LCHF), and so on.
Happily, the ketogenic diet or Keto Diet has found its way back into the mainstream yet
again and probably for very good reasons!
Various Types of Keto Diets :
There are mainly four types of ketogenic diets, including :
Standard ketogenic diet :
This type of keto diet is a very low-carb, moderate-protein and high-fat based diet.
It contains 75% fat , 20% Protein and only 5% Carbohydrates.
It is also called by SKD diet in short.
Clinical ketogenic diet :
It is known as CKD in short.
This type of keto diet is more advanced method where you have need to observe 5 ketogenic ( low-carb ) days and 2 high-carb days for a week.
You should eat standard ketogenic diet ( SKD ) for 5 days continuously and thereafter eat high-carb based diet for another 2 days.
This process repeated again and again.
It is specially used for bodybuilders as well as athletes.
High protein based keto diet :
60% fat, 35 % protein and 5% Carbohydrates is taken by this keto diet.
It is almost similar to the SKD diet but it contains more protein .
Targeted Ketogenic Diet :
This type of diet shoould be applied during workout.
TKD in short.
Remember that targeted ketogenic diet and clinical ketogenic diet are modern version of keto diet which is specially applied for bodybuilders and athletes.
However standard and high protein based ketogenic diet is mostly studied.
So , the information which is provided by us in this article is only about standard ketogenic diet.
Traditional Diet vs Ketogenic Diet :
Generally, we take high-carb (traditional food) based foods that have a huge number of carbohydrate.
After eating carbohydrates are converted into a substance called glucose which are the primary or main source of energy for our body’s cells.
Here we have need a hormone (insulin ) that hepls to push glucose into body cells.
And so our body produce that hormone, insulin.
Glucose give us instant energy but excess glucose will be converted to glycogen, and
stored in your liver and muscles
Not only that If there’s already present enough glycogen in your muscles
and liver, glucose will be converted into fats and stored.
It is proved that about
half of your daily energy can be stored as glycogen.
So here we know that when we eat something high in carbs, glucose and
insulin will be produced by our body.
Glucose is the very simplest molecule for our body to convert and use as
energy,
And insulin is a hormone made by the pancreas that pushes glucose into cells.
In other words insulin allows our body to use glucose from
carbohydrates in the food that we eat for energy or to store glucose for future use.
It helps us to keep maintain glucose levels in our bloodstream in a normal range.
If we have more glucose (sugar) in your body than it needs, insulin helps store the glucose in our liver or muscles and
releases it when our blood glucose level is down or if you need more glucose, such as in between
meals or during physical activity.
Cause of that insulin is often described as a “key,” which unlocks the cell to allow sugar to enter the cell and be used for energy for our body.
So, when you take more carbohydrates in your daily meal during eating then your blood sugar levels or glucose levels will be rise, cause of that your pancreas secretes more insulin.
At a time our body can’t produce sufficient insulin and then glucose level increases very fast in bloodstream but it can not enter our body’s cells to give it energy.
If this process is going on for a few days then amount of sugar (glucose ) in our bloodstream will be very high.
And this situation is a cause of diabetes.
The all excess glucose leaves our body through urine.
Not only that excess glucose also be a cause of obesity.
To solve all the above problem that I have discussed, ketogenic diet is the best diet of all .
The ketogenic diet, otherwise known as the keto diet, is not a new-fangled
fad diet based on shaky nutritional science.
It has been around since the olden
times, with ancient Greeks utilizing the diet as part of a holistic treatment for
epilepsy.
In fact, over here in the States, it was an acknowledged means of
treatment for childhood epileptic seizures throughout the 1920s.
Unfortunately, this natural way of therapy had to give way to the modern
advances of pharmaceutical science with its penchant for immediate effects.
As keto diet contains less carbohydrate ( about 5%) and high level of fat (75%), our body does not produce enough glucose in blood as well as insulin.
As a result sugar level in blood as well as the secretion of insulin by pancreas should be reduced .
Here don't have any extra glucose, so here are no chance of obesity.
But in this condition as we have no enough glucose which is the primary fuel source for energy , our body produces a secondary fuel source in liver , called ketone from fats that we eat during keto dieting.
When you observe ketogenic diet for a few days your body consumes low-carb, high-fat.
Thereafter body burns stored fat and make it into a substance called ketones that supply energy to continue our body’s function.
By lowering the intake of carbs, the body is induced into a metabolic state known as ketosis that have a dozen of benefits for our body.
You see, the basis of the diet is to
essentially trigger your body’s own fat burning mechanisms in order to fuel
what the body requires for energy throughout the day.
This means that the fat
that you eat, as well as the stored fat in your body, have all become fuel
stores your body can tap on!
Little wonder that this diet really helps you with
weight loss , even for those stubborn, hard to lose fatty areas.
That could be one of the reasons why you choose this blog and looked into embarking on
the ketogenic journey, or you may have heard stuff from your social circle
about how the keto diet actually normalizes blood sugar levels as well as
optimizes your cholesterol readings and you are intrigued.
How about stories of type 2 diabetes being reversed just through following this diet alone, as
well as tales of certain cancers being halted or the tumors shrinking due to the
positive effects of the keto diet?
We must also not forget the accompanying
risk reduction of cardiovascular disease as a result of the diet!
So, this type diet is going on very popular.
We have to try to discusse all questions that in your mind.
Benefits of ketogenic diets :
We have already discussed in details of several beneficial effects of keto diet in a another article but here
I’d like to also include a list of benefits associated with a ketogenic diet.
So, that we already know that the keto diet has many beneficial effects on our body, including :
- Natural hunger and appetite control
- Effortless weight loss and maintenance
- Mental clarity
- Sounder, more restful sleep
- Normalized metabolic function
- Stabilized blood sugar and restored insulin sensitivity
- Lower inflammation levels
- Feelings of happiness and general well-being
- Lowered blood pressure
- Increased HDL (good) cholesterol
- Reduced triglycerides
- Lowered or eliminated small LDL particles (bad cholesterol)
- Ability to go twelve to twenty-four hours between meals
- Use of stored body fat as a fuel source
- Endless energy
- Eliminated heartburnBetter fertility
- Prevention of traumatic brain injury
- Increased sex drive
- Improved immune system
- Slowed aging due to reduction in free radical production
- Improvements in blood chemistry
- Optimized cognitive function and improved memory
- Reduced acne breakouts and other skin conditions
- Heightened understanding of how foods affect your body
- Improvements in metabolic health markers
- Faster and better recovery from exercise
- Decreased anxiety and mood swings
Here I have provided advantages of ketogenic diet in short-
- Lower Blood Pressure: Low carb diets are very effective at reducing blood pressure. If you are taking any blood pressure medications, be aware that this may result in feeling dizzy from too much medication. You may need to reduce your blood pressure medication, so talk with your doctor about this.
- Increase in HDL Cholesterol and Better Heart Health: The more saturated fat you eat, the higher HDL measurements usually go. This is actually a good thing, because it improves the ratio of HDL/LDL. Higher HDL levels (above 39 mg/dL) indicate a healthier heart.
- Drop in Triglycerides: Carbohydrate consumption is closely tied to blood levels of triglyceride, a potent indicator of heart disease risk. The less carbohydrate you eat, thelower your triglyceride readings will be, especially if you suffer from conditions such as insulin resistance or metabolic syndrome.
- Lower Average Blood Glucose, Both Baseline and After Meals: As your carbohydrat intake drops, your fasting and after meal blood sugars will drop. An average of these measurements can be seen on a hemoglobin A1C (HbA1c) test. The HBA1c test is a long term (3 month) measure of average blood glucose. Since a ketogenic diet lowers blood glucose, this measurement should drop over time.
- Lower Baseline Insulin Levels: Lower blood glucose results in lower overall insulin levels. This is one of the most powerful benefits of a ketogenic diet, as it affects so many other health factors, including IGF-1 levels and inflammatory markers.
- Lower Levels of Inflammation: The ketogenic diet is anti-inflammatory because it reduce blood glucose and insulin. These two blood markers can be potent inflammatory triggers and they are mostly driven by dietary choices. Body inflammation is measured using a test called the C Reactive Protein (CRP) test. It measures total body system inflammation, and also represents heart disease risk. Once you start a ketogenic diet and blood glucose and insulin drop, you should see your CRP level drop as well.
- More Energy: Energy levels will go up as the body learns to burn fat for fuel instead of glucose. There should also be some relief from any chronic fatigue symptoms you might have.
- Less Joint Stiffness and Pain: A ketogenic diet eliminates grain-based foods from you diet, and they are perhaps the largest single cause of chronic illness and pain, especially muscle stiffness and joint pain. I truly believe in the adage of no grain, no pain
- Clearer Thinking: The brain "fogginess" that accompanies a high carb diet should disappear. My theory on this is that the brain is over 60% fat by weight, and the more fat you eat, the better it can maintain itself and work to its full capacity. This effect may also be a benefit of lowering brain inflammation.
- Reduction of Inappropriate Hunger: Ketone bodies dampen the appetite, and fat is very satisfying. You'll notice at times, you may forget to eat. You may find this is the most amazing part, especially if you struggle with food addiction.
- Heartburn Relief: If you suffer from GERD or other heartburn issues, the symptoms should lessen or disappear. Heartburn is a direct result of eating grain-based foods, sugar and for some people, nightshade vegetables such as tomatoes. Ketogenic diets restrict all of these foods.
- Less Gum and Tooth Disease: Carbohydrates change the pH of your mouth which contributes to tooth decay. Three months into a ketogenic diet, your mouth should feel and look much healthier.
- Better Digestion and Gut Health: You should see a decrease in stomach pain, bloating, gas and other digestive issues after being on the ketogenic diet for several weeks. These are all associated with grain and sugar consumption.
- Mood Stabilization: The ketogenic diet has been shown in studies to be effective in treating mental health issues such as Bipolar Disorder, Depression and Schizophrenia.
- Reduction of Factors Associated with Cancer: A ketogenic diet, as we’ve discussed, will cause blood sugar, insulin and insulin-like growth factor 1 (IGF-1) levels to drop, which should put metabolic pressure on cancer cells and slow their growth. As you can see from the list above, the temporary unpleasant effects of switching to a ketogenic diet are balanced nicely by the benefits it bestows.
Foods to eat :
The short story on allowed foods is to get the recommended amount of protein each day,
limit carbohydrates, and fill in the rest of your calories with fats and oils.
Sources of Protein :
Fattier cuts of meat are better because they contain less protein and more fat.
Choose wild caught seafood, organic eggs and organic or grass fed animal foods when possible to minimize bacteria, antibiotic and steroid hormone intake.
Websites such as www.eatwild.com or
www.localharvest.org can help with locating local sources of clean, grass fed meats and poultry.
Consider this wide range of protein sources:
Fish or seafood of any kind:
Anchovies, calamari, catfish, cod, flounder, halibut, herring,
mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna.
Canned tuna and salmon are acceptable but check the labels for added sugars or fillers. (The
exceptions include breaded and fried seafood, as these are high in carbs.)
Shellfish: clams, crab, lobster, scallops, shrimp, squid, mussels, and oysters. (The
exceptions include imitation crab meat, as it contains sugar, gluten and other additives.)
Whole eggs: these can be prepared in various ways: deviled, fried, hard-boiled, omelets,
poached, scrambled, and soft-boiled.
Meat: beef, lamb, veal, goat and wild game.
Pork: pork loin, Boston butt, pork chops and ham. Look out for added sugar in hams.
Poultry: chicken, turkey, quail, Cornish hen, duck, goose and pheasant. Free range is
better if it’s available.
Bacon and sausage: check labels and avoid those cured with sugar or containing fillers
such as Textured Vegetable Protein (TVP), soy isolate, wheat gluten, or milk protein.
Specialty health food stores carry most brands of sugar and filler free bacon.
Peanut butter and whole soy products: tempeh, tofu and edamame (soybeans) are good
sources of protein, but they contain carbohydrates, so track them carefully.
Rice, pea, hemp or other vegetable protein powders are acceptable, but avoid or limit
whey-based protein powders unless recommended by a health care professional.
Nuts and seeds: macadamias are the highest in fat and lowest in carb. Pecans, almonds
and walnuts are good choices.
Cashews are higher in carbohydrates so track intake
carefully to avoid going over your carb limits.
Nuts are also relatively high in Omega 6
fats which are inflammatory.
Don’t rely on them as your main protein source.
A note about fried pork rinds: these are zero carb and can be used as an occasional snack.
However, the protein is inferior and lacks sufficient quantities of some essential amino acids
necessary to qualify as a complete source of protein.
Count the protein grams but limit
amounts so as not to displace other more complete protein foods.
Fresh Vegetables :
Most non-starchy vegetables are low in carbs and good choices.
Choose organic vegetables to avoid pesticide residues. If you choose frozen or canned products, read labels to make sure
no sugar is added.
This list is by no means exhaustive, so if you have other favorites and they fit
your carb limits, please enjoy them.
- Alfalfa sprouts
- Any leafy green vegetable
- Asparagus
- Avocado
- Bamboo shoots
- Bean sprouts
- Beet greens
- Bell peppers*
- Bok Choy
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots*
- Cauliflower
- Celery
- Celery root
- Chives
- Collard greens
- Cucumbers
- Dandelion greens
- Fennel
- Garlic
- Kale
- Kohlrabi
- Leeks
- Lettuces and salad greens (arugula, Boston lettuce, chicory, endive, escarole, fennel, mache, radicchio, romaine,sorrel)
- Mushrooms
- Olives
- Onions*
- Radishes
- Sauerkraut
- Scallions
- Shallots*
- Snow peas
- Spinach
- Sprouts
- Summer squash*
- Swiss chard
- Tomatoes*
- Turnips
- Water chestnuts
*Sweeter vegetables such as onions, shallots, tomatoes, carrots, peppers, and summer
squashes should be tracked, as they are relatively high in carbohydrate, and even small
amounts can add up quickly.
Fats and Oils :
As discussed in the About Fats section, saturated and monounsaturated fats are healthier
overall.
I’ve marked each item below as to whether they are mostly saturated (S),
monounsaturated (M) or polyunsaturated (P).
In addition, avoid hydrogenated fats such as margarine to minimize trans-fat intake.
If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed and sesame oils) select "cold pressed" organic brands.
Keep cold pressed oils like almond and flaxseed refrigerated to minimize rancidity.
Avoid heating vegetable oils.
Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and
olive oil for frying, since they have high smoke points.
• Avocado. (M)
• Avocado oil. (M)
• Almond oil. (P,M)
• Beef tallow (can be obtained online), preferably from grass fed cattle. (S, M)
• Butter: try to find organic sources. (S)
• Organic chicken or duck fat can be obtained online. (S,M)
• Ghee is butter with milk solids removed. (S)
• Lard that is not hydrogenated. (S,M)
• Macadamia nuts. (M)
• Macadamia oil. (M)
• Mayonnaise, no or low sugar. Duke’s brand is sugar free. (P)
• Olive oil, organic. (M)
• Olives, green and black. (M)
• Organic coconut oil, coconut butter and coconut cream concentrate. (S)
• Organic red palm oil. (S)
• Peanut butter, make sure to use unsweetened products, and limit due to omega 6
content. (P,M)
• Seed and most nut oils. (P)
• 90 % dark chocolate can be used in very small amounts. (S, M)
Note:
M = monounsaturated fats
S = saturated fats
P = polyunsaturated fats
Dairy Fats :
Here are sources of fats from dairy
products. Try to obtain organic products
from grass fed animals which are
generally healthier overall.
Full fat sour cream.
Check labels for additives and fillers. Look for
brands such as Daisy which are pure cream with no added milk, so carbs and protein will
be low.
- Butter.
- Organic cream cheese. (Look for brands without added whey.)
- Ghee (This is butter with the milk solids removed.)
- Heavy whipping cream (at least 36% milk fat content).
- Mascarpone cheese.
Beverages (all unsweetened) :
Beverages should be unsweetened and decaffeinated.
Caffeine is restricted because it can increase blood
glucose. Below is a list of allowed beverages:
- Water.
- Clear broth or bouillon (no added MSG).
- Lemon or lime juice in small amounts.
- Decaf coffee.
- Decaf black tea.
- Herbal tea.
- Flavored seltzer water. (Check labels diligently for added carbs.)
- Almond milk. (Check that the carton says unsweetened and shows carb counts.)
- Soy milk. (Be sure to count carbs and protein grams.)
- Coconut milk, canned or refrigerated carton (Check that the carton says unsweetened and shows carb counts.)
Sweeteners :
Avoiding sweetened foods in general will help “reset” the taste buds.
However, if there is a desire for something sweet, these are the recommended choices for sweeteners.
Note that the powdered forms of most artificial sweeteners usually have maltodextrin, dextrose or some
other sugar added, so liquid products are preferred.
Stevia: liquid stevia or stevia glycerite. The SweetLeaf brand is good, but any of the
liquid products should be fine.
Stevia has a “licorice” back taste if you use too much,
especially with the powdered form.
Stevia is extremely concentrated, so a tiny pinch of the powder or just a few drops of the liquid go a long way.
Use a light hand until you
gauge the proper amount for your taste.
I have found that if you mix artificial
sweeteners, the taste is better and you can use less to get the same sweet taste.
I recently saw a Monk fruit liquid sweetener as well, and the current research shows it
improves fasting blood sugar levels.
Splenda:
liquid products are preferred. This is the brand name of sucralose and the EZ-Sweet brand is recommended.
The smaller bottle is very concentrated; just one drop
will sweeten a whole cup of tea. However, any liquid sucralose product will work.
Even for the liquid sweeteners, read the labels and check to make sure no sugar such as cane
syrup, dextrose or maltodextrin is blended into the product that you choose. (Note that
sucralose is a sugar, but it has been modified chemically so that it has little impact on
blood sugar or insulin.)
Special note on sugar alcohols such as xylitol and erythritol.
These sweeteners are low carb,
and studies have shown that they can’t be digested so they don’t affect blood glucose.
However, in several older studies, sugar alcohols have demonstrated an “anti-ketogenic” effect.
I don’t know why they should, but they interfere with ketosis like insulin and sugar do, so it’s
best to avoid them while on the diet.
I have seen real evidence of this in my own ketosis testing.
*
Note: Some visitors have objected to my recommending Splenda.
If you have concerns
about this, please note that I have done research in the medical literature and I have
reviewed the studies on sucralose (Splenda).
I have yet to find a gold standard, clinically
controlled human study which provides conclusive evidence that sucralose causes human health issues.
I don't like to propagate misinformation so I wait until there are definitive
studies documenting negative effects before I advise against a product.
In my opinion, eating sugar, honey and other nutritive sweeteners has negative blood sugar effects which far surpass those which might be associated with using a small amount of Splenda, or any other non-nutritive sweetener.
However, I also believe this is an individual decision.
If any sweetener or other food product causes problems for you, avoid consuming it.
Spices :
Spices do have carbs, so be sure to count them if they are added to meals.
Also, commercial spice mixes like steak seasoning or Greek seasoning usually have added sugar, as do flavored
extracts.
There are some which don’t, check labels to find them.
Sea salt is preferred over commercial salt, which is usually cut with some form of powdered
dextrose, a sugar.
Real Salt is the brand I use.
For the non-cooks, one tablespoon is equal to 3
teaspoons.
Spice Net Carbs in 1 tbsp.
Allspice, ground 3.0
Basil, dried 0.9
Black pepper 2.4
Caraway seed 0.8
Cardamom, ground 2.4
Cayenne pepper 1.6
Cinnamon, ground 1.7
Cloves 1.7
Coriander seed 0.6
Cumin, ground 2.1
Curry powder 1.6
Fennel seed 0.7
Garlic powder 5.3
Ginger, ground 3.1
Imitation vanilla extract 0.3
Mace, ground 1.6
Nutmeg 2.0
Onion powder 5.2
Oregano, ground 0.4
Paprika 1.2
Parsley, dried 0.3
Peppermint, fresh 0.1
Poppy seeds 1.2
Poultry seasoning 2.0
Pumpkin pie spice 3.1
Sage, ground 0.4
Spearmint, dried 0.3
Tarragon, ground 2.0
Thyme, ground 1.1
Vanilla extract 1.6
White pepper 3.0
Foods to avoid :
In general, foods which are rich in carbohydrates, casein (milk protein) and lactose (milk
sugar) are the foods to avoid.
Sugars and Sweetened Foods
Sugar is ever-present in our food supply and not only in candy, soft drinks, and fruit jams
and spreads. The only way to truly avoid it is to only eat fresh, unprocessed foods such as
meats, poultry, seafood, eggs, nuts and green leafy vegetables.
If packaged foods are
consumed, read the food labels carefully.
Avoid any foods which have been sweetened with:
Sugars: white sugar (sucrose), brown sugar,
cane sugar, powdered sugar
Evaporated cane juice or cane syrup
Crystalline fructose
Syrups: corn syrup, sorghum, honey, maple
syrup, agave
Simple sugars: maltose, fructose, glucose, lactose
Sugar alcohols such as sorbitol, xylitol, erythritol, mannitol and maltitol.
Natural sugar alcohol sweeteners have been shown in studies to be "anti-ketogenic" and can derail the process of ketosis, so avoid them if possible.
Avoid the obvious sweet foods:
cakes, cookies, muffins, pies, but also look out for foods like
ketchup, soup, bread, and even canned vegetables.
Sugar is added to most processed canned,
frozen or dried foods.
Processed and Convenience Foods
These foods contain plenty of chemical preservatives, MSG, hidden sugars and other
carbohydrates:
Chips made from potatoes or other starchy vegetables. (This includes Terra chips,
vegetable chips, crunchy bean pods, and the like.)
Canned soups and stews. (Most canned products contain hidden starchy thickeners.)
Bagged and boxed processed foods such as Hamburger helper, stuffing mixes, puddings,
Jello gelatin, etc. (Most are high in wheat or sugar and contain added chemicals in the
forms of preservatives and fillers.)
All Grains and Grain Products
Wheat flour is also widely used as a filler in processed foods. Read the food labels carefully
and avoid any foods which contain:
Wheat, barley, rye, sorghum, triticale, teff, spelt, rice, vegetable protein, amaranth,
buckwheat, millet, quinoa, corn.
Products made from grain flours: white flour, whole wheat flour, bread flour, oat flour,
teff flour, rice flour, soy flour, breads of all kinds, waffles, pancakes, pasta, muffins, cold
cereals, hot cereals, bread crumbs, tortillas, crackers, cookies, cakes, pies, pretzels,
wraps, flatbread, etc.
Corn products, including: cornbread, tamale wrappers, corn chips, grits, polenta,
popcorn, stuffing mixes and cornmeal. Corn is in most processed foods as high fructose
corn syrup, as thickeners and as preservatives.
Starchy Vegetables
Stay away from these popular starchy foods:
Potatoes and other starchy tubers such as sweet potatoes and potato products such as
hash browns, potato chips, tater tots, French fries, etc.
Corn, lima beans, peas, okra, and artichokes.
Dairy Proteins
Normally, clean, organic dairy protein foods are good sources of nutrition, but it is best to
avoid them on the ketogenic diet for the following reasons:
Milk contains lactose (milk sugar) and casein, a milk protein, and both increase insulin
levels.
Fermented milk products like cheese and yogurt are lower in lactose, but they are also
rich in casein, so it is best to avoid or limit them.
Milk-based whey protein powders should be avoided or limited unless recommended by
a health care professional.
Rice, pea, hemp or other vegetable protein powders are
acceptable.
The True Nutrition.com website has been recommended for vegetarian
protein powders.
Fruit and Fruit Products
While they do have some health benefits, fruits in any form (dried, fresh, frozen) are high in
carbs and fructose.
Fructose, even from natural fruit, places a metabolic load on the liver and
can drive up blood glucose if eaten in large amounts.
Bananas, grapes, oranges, peaches and dried fruit are the
highest in carbohydrate.
Avoid them as they will sharply
increase blood glucose.
Berries are the lowest in carbohydrate.
If the craving for something sweet becomes overwhelming, you could try a few strawberries, blueberries or raspberries and then test two hours later to see if it significantly lowers ketone levels
or increases blood glucose.
Beverages :
While we usually enjoy something to drink with our meals, these beverages should be
avoided on the ketogenic diet :
Non-diet sodas: sodas often contain large amounts of high fructose corn syrup (HFCS)
which stresses and impairs liver function.
Avoid these high sugar, nutrient poor drinks.
However, if you really must have a sweet tasting soda, try the Zevia brand, which is
made with stevia.
You can also try the Hanson’s diet brand, which uses Splenda.
I personally love the fizz of flavored sparkling water, and sometimes add liquid stevia or
sucralose for a “soda” experience.
Sweet alcohol sources such as liquors, sweet drinks and dessert wines.
Malt beverages and beers.
Juices made from fruit and vegetables, which are very high in sugar. (Several
tablespoons of lemon or lime juice is okay.)
Milk should be avoided due to the high casein and lactose content. These substances
increase blood glucose and insulin.
Sweetened varieties of almond and coconut milk.
SOME KETO RECIPES :
Meat and Fish:
Chicken broth
Whole roast chicken
Chicken liver
Pork belly
Baked Mackerel
Hearty Dishes :
Chicken Curry
Bacon and Kale
Vegetables :
Butter Leeks
Cauliflower Soup
Creamed Spinach
Mushroom Cream Soup
Roasted Sunchokes
Salad :
Zesty Coleslaw
Cobb Salad
Dressing, Sauce and Condiments :
Avocado Dressing
Tahini Dressing
Tomato Sauce
Lemon Sauce
Pickled Red Onions
Mayonnaise
Olive Tapenade
Pesto
A SAMPLE OF KETOGENIC DIET MEAL PLANE :
We have already prepared a 21 days ketogenic meal plan for you.
So, here we have given a part of that.
Sunday (day 1) :
Breakfast - The Keto Smoothie
Lunch - Spinach Salad With Grilled Chicken Strips
Snacks - 2 oz. cheese
Dinner - Grilled Salmon With Tomato and Squash
Monday (day 2) :
Breakfast - Fried Eggs and Avocado
Lunch - Coconut Chicken Bites
Snacks - 1 hard-boiled egg
Dinner - Ground Beef and Vegetable Stir- Fry
Tuesday (day 3) :
Breakfast - The Avocado Chocolate Dream Smoothie
Lunch -Zucchini Tuna Rolls
Snacks -Beef jerky
Dinner -Bacon-Wrapped Salmon
Wednesday (day 4) :
Breakfast -Ketogenic Scramble
Lunch -Garlic Chicken Breast and Sautéed Kale
Snacks -1 hard-boiled egg
Dinner -Salsa Verde Shrimp
Thursday (day 5) :
Breakfast -Keto Omelet
Lunch -Spicy Chicken and Egg Salad
Snacks -Beef jerky
Dinner -Vietnamese Meatball Lettuce Wraps
Friday (day 6) :
Breakfast -Chocolate Shake Smoothie
Lunch -Carne Asada Lettuce Wraps
Snacks -1 hard-boiled egg
Dinner -Breaded Pork Chops With Sautéed Spinach
Saturday (day 7) :
Breakfast -Bacon and Cheese Scramble
Lunch -Coconut Chicken Bites and Guacamole
Snacks -2 oz. cheese
Dinner -Chicken Enchilada Zucchini Boats
Sunday (day 8) :
Breakfast -Eggs and Salmon Breakfast
Lunch -Roast Beef Wraps
Snacks -½ avocado and 1 oz. cheese
Dinner -Buttery Lime-Baked Halibut and Spinach
To get rest of this article click on 21 days keto meal plan
TIPS FOR KETOGENIC DIET SUCCESS :
If you want to follow ketogenic diet to occur ketosis in your body then obey the following rules as soon as possible.
One thing that We have discussed about the following points in more details in a another article.
If you wish to get full information about tips for for ketogenic diet success plan then click on it.
You must keep track of what you eat on a per meal basis
Get a carb counting guidebook or software
application to learn how to count carbs in various foods
Purchase a good quality digital food scale (accurate to at least 0.5 grams) so foods can be
weighed and measured.
Go on a carbohydrate sweep
Recognize that a ketogenic diet plan is not a "special diet" that requires special foods.
Before you start, do some research on sources of organic foods.
Be prepared to spend more time in the kitchen.
Think about meal logistics, and learn to plan accordingly
Replace old habits with new ones
Don’t let travel situations put you in a bind.
Stay hydrated
Avoid high carb foods
Think about any social situations that will be encountered
Don’t be afraid to eat more fat
Manage protein intake
Who Should Not Follow a Ketogenic Diet :
The following information is offered to help you and your physician or healthcare professional
determine if a ketogenic diet is right for you.
Individuals with the following medical conditions should NOT undertake a ketogenic diet:
Contraindicated Metabolic Conditions :
Carnitine deficiency (primary)
Carnitine palmitoyltransferase (CPT) I or II deficiency
Carnitine translocase deficiency
Beta-oxidation defects
Medium-chain acyl dehydrogenase deficiency (MCAD)
Long-chain acyl dehydrogenase deficiency (LCAD)
Short-chain acyl dehydrogenase deficiency (SCAD)
Long-chain 3-hydroxyacyl-CoA deficiency
Medium-chain 3-hydroxyacyl-CoA deficiency
Pyruvate carboxylase deficiency
Porphyria
(Note that most of these conditions are identified early in life although porphyria can develop
at any time.)
Contraindicated Health Conditions :
Talk to your doctor about implementing a KD if you have any of these conditions:
History of pancreatitis
Active gall bladder disease
Impaired liver function
Impaired fat digestion
Poor nutritional status
Gastric bypass surgery
Abdominal tumors
Decreased gastrointestinal motility; this may be in conjunction with conventional cancer
treatment and associated drugs
History of kidney failure
Contraindicated Medications :
Individuals taking any of the following medications should check with their doctor or a
qualified health provider knowledgeable about ketogenic diets before beginning:
Anti-seizure medications such as Zonegran (zonisamde), Topamax (topiramate) and
Diamox (acetazolamide) can cause acidosis and this effect can be even stronger when
used in combination with a ketogenic diet.
Diuretics such as Lasix should be monitored as dosages may need to be titrated
downward or discontinued entirely as a ketogenic diet has a pronounced natural
diuretic effect on the body. PLEASE SPEAK TO YOUR PRESCRIBING PHYSICIAN BEFORE
MAKING ANY CHANGES TO YOUR MEDICATIONS.
Important Note On Steroids :
Although the steroid drugs Lupron (leuprolide) and Decadron (dexamethasone) can raise
blood glucose, in many cases they are needed to reduce edema and other complications for
cancer patients. Dr. Colin Champ has advised that in these cases, the ketogenic diet is especially
beneficial as it helps keep blood glucose down while taking these prescribed drugs.
Chemotherapy or Radiation Treatments :
If you are currently undergoing chemotherapy or
radiation treatments, it is extremely important that you work with a healthcare professional experienced
in the implementation of a ketogenic diet for cancer.
Chemotherapy drugs and radiation treatments have toxic side effects and can rob the body of vitamins and minerals via their effect on the digestive tract and absorption of food nutrients.
Chemotherapy drugs and radiation treatments
may also impact the immune system, and also liver and kidney function and these factors must be considered when planning an optimal diet. If your current medical team is unable to provide support, check Appendix B for help in locating an experienced professional.
Chemotherapy and Radiation
Side Effects :
• Fatigue
• Nausea and vomiting
• Pain
• Hair loss
• Anemia
• Infection
• Blood clotting problems
• Mouth, gum and throat problems
• Diarrhea and constipation
• Nerve and muscle effects
• Effects on skin and nails
• Radiation recall
• Kidney and bladder effects
• Flu-like symptoms
• Fluid retention
• Effects on sexual organs and
sexuality
• Swelling
• Difficulty swallowing
Sideeffects From Ketogenic Diet :
During keto dieting you may be faced of some symptoms that's called by 'keto flu' .
It can be minimized.
If you want to know about how to minimize and treat these side effects , touch above colored text.
You will find in details of these keto sideeffects, including :
- Weakness
- Dizziness
- Fatigue
- Hunger and Cravings
- Constipation
- Muscle Cramps and Dehydration
- Mild Acidosis
- Ketone Breath, Ammonia Smell in the Nose
- Changes in Blood Pressure
- Hunger and Cravings
- Vitamin and Mineral Deficiencies
- Hypoglycemia (Low Blood Glucose)
Ketoacidosis and Ketosis :
Some medical professionals confuse diabetic ketoacidosis, an extreme and dangerous form
of ketosis, with the benign nutritional ketosis associated with ketogenic diets and fasting states
in the body.
The difference between the two conditions depends on whether the body has the
ability to make insulin, as insulin regulates ketone production.
In this situation glucose and ketone, both are situated in the bloodstream.
We have already discussed about ' ketosis versus ketoacidosis' in more details in a another separated article .
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